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Let the Open Change You

By | General CrossFit, Gym, News

Hopefully now that the CrossFit Open has ended you are able to look back on your workouts and find some things to be encouraged by.  Maybe you got your first strict handstand push-up, toes to bar or double under.  Maybe you did all the workouts Rx.  Or maybe you improved your ranking in the gym and/or globally over past years.  But if you are like most of us there are areas of weakness that were exposed in at least one of the 5 workouts and that has left you a little disappointed.  Join the club.  We all have strengths and weakness.  We all get a little giddy when a workout includes the movements we love and we all feel deflated when a movement is announced that we struggle with. To add insult to injury, the scoring of the CrossFit Open punishes you for a weakness far more than it rewards…

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Bar Muscle-up Class

By | Events, General CrossFit, Gym, News

Are you close to getting that first bar muscle-up, have you gotten a muscle-up or two in the past but seem to have lost them, or just have trouble stringing bar muscle-ups together?? Sunday, February 17 we will be coaching a bar muscle-up class from 12:15 – 1:00. $10/per person. E-mail courtney@crossfitdfw.com to register. We will cap this class at 15 people so sign-up soon!

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Post Workout Recovery Protein – Progenex

By | General CrossFit, Gym, News, Nutrition

The most commonly used supplement for recovery after a workout is Whey Protein.  Once the muscles are depleted following an intense workout there is a short window of time to refill them with protein and a few carbohydrates.  Getting these nutrients into the muscles quickly is key to speeding up recovery.  So the size and quality of the protein powder is important.  Yes, quality usually comes with a higher price tag.  Less expensive proteins are available but often are considerably less effective. We have carried Progenex products for years because we believe it works.  It also tastes fantastic which is a bonus.  We encourage you to give it a try if you haven’t already.  Use it for a month, if you don’t notice a difference then try something else.  Follow this link to get more information – PROGENEX

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Pull-up Clinic

By | Events, General CrossFit, Gym, News

Looking to get your first pull-up?  Looking to improve your pull-up technique?  Strict, kipping and butterfly pull-ups as well as a customized plan with daily homework to work on pull-ups. Class size is limited to 15 people so register today! Sunday, January 27 from 12:15 – 1:00 pm Cost is $10 Max Class size is 15 people Contact Lance at lance@crossfitdfw.com to register today!

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CrossFit DFW Teens

By | General CrossFit, News

A big reason we had to adjust our schedule recently is the growth of our CrossFit DFW Teens program. We now have the entire gym and have added another Coach to continue offering a quality experience for our Teens community. Come join us Monday, Tuesday and Thursday nights at 7:00 pm!  

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800 Gram Nutrition Challenge

By | Events, News, Nutrition

WHAT IS IT? This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) or fruits and/or vegetables, by weight, per day.  No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!  Pick up a one-sheet at the gym for all the rules and scoring details. Or get a copy here.  So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here. DATES May 14 – June 10 Shake off the post-Open hangover and kick off summer with healthy eating habits! SIGN-UP Sign up here using your CrossFit DFW login.   Q&A WEBINARS OptimizeMe…

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CFDFW Bingo!

By | General CrossFit, Gym, News

  Holiday BINGO will start this Monday, November 27th and run through Friday, December 22.  Here is how it will work: You will pick up a BINGO card at the gym, as you complete the activities you will initial that square.  When you get five in a row – show a trainer, draw a line through the five you completed, and add your name to the gift box.  A few times a week we will draw a name out of the box and the winner will choose a prize from the prize buffet.  Prizes range from gift cards, to rogue hats, and junk headbands.  There will be some kill Cliff and Progenex up for grabs as well. A few notes: Any athletic challenges have to be done at the box before or after class time unless noted otherwise, BINGO sheets can be kept in your gym bag or in the binder at the…

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Movember Comes to CrossFit DFW

By | General CrossFit, Gym, News

Hey CrossFit DFW family – it’s time to take up arms (and mustaches) in the fight against prostate cancer which is the second most common cancer in men worldwide. We are partnering with the Movember Foundation to halve the number of deaths from prostate cancer by 2030.  Want to help stop men dying too young?  Good, here’s how you can help. Men – On October 31st shave your manly face.  Then, for the next 30 days, don’t let a razor touch that sacred area between your nose and upper lip.  Shave your chin, shave your chops and burns, feel free to shave every other part of your body if you like, but DO NOT shave your mustache!  In addition to proudly sporting your manly ‘stache, you’ll pay a $20 buy-in (to the Movember Foundation) and IF you bail on your fellow mustachio’d brethren by shaving before November 30th you’ll pay…

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No Competitors Class

By | General CrossFit, Gym, News

There will be NO Competitors Class the next two Sundays, September 24th and October 1st, due the CrossFit Team Series.  Open Gym is still available from 1-2:30.  Teams will be completing the Team Series workouts Sundays from 1-4 so come cheer them on!

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